CHAPTER 1- INTRODUCTION TO SPORT Sports are a crucial part of a student's growth and development.

They help in the

development of mental health and physical fitness of the body. Through
Sport Define -is a game, competition, or activity needing physical effort and skill participation in sports and games, a student gains various skills, experience and
that is played or done according to rules, for enjoyment and/or as a job: confidence that are helpful for developing their personality.
Football, basketball, and hockey are all team sports. I enjoy winter sports
like skiing and skating. Sport is good for your physical and mental health. They also help develop
- A human activity involving physical exertion and skill as the primary focus leadership skills and equip them with the ability to set goals and build character.
of the activity, with elements of competition or social participation where Participating in sports can lead to higher self-esteem and better social interaction.
rules and patterns of behavior governing the activity exist formally It also helps students have a positive outlook on life.
through organizations and is generally recognized as a sport.
- Is a form of physical activity or game. Often competitive and organized, Importance of Sports in Life
sports use, maintain, or improve physical ability and skills. They also
provide enjoyment to participants and, in some cases, entertainment to Introduction
spectators. Sports play a multi-faceted and integral role in our lives. Sports have the power to
- The word “sport” itself has been around in the English language since the weave a common emotion amongst different cultures. Let’s not find any
mid-15th century, when it was derived from the Old French desporter, distinction to address regarding what is a good or a bad sport, but to
meaning “to amuse, please, or play.” As a noun denoting a physical game acknowledge what good can be learned and imbibed into our lives by sports.
or activity, the word grew in popularity in the late-15th century, also Beyond the pursuit of a point or beating a score, a good deal of lessons can be
acquiring, in the 18th century, learned from sports. This article explains in detail the importance of sports in our
- "Sport" means all forms of physical activity which, through casual or lives for the benefits it bestows upon us.
organized participation, aim at expressing or improving physical fitness Importance of Sports in Student’s life
and mental well-being, forming social relationships or obtaining results in 1. Physical Health
competition at all levels. An enjoyable way of engaging our physical abilities in application is through
- Is commonly defined as an athletic activity that involves a degree of sports. Consistent engagement in sports has always proved to improve physical
competition, such as netball or basketball or cross-country Olympic skiing. health. Regular participation helps maintain a healthy weight, build muscle, and
Some games and many kinds of racing are called sports. A professional at enhance cardiovascular fitness. The body needs to be moved flexibly and sports
a sport is called an athlete. Many people do sports with their friends. are one of those activities, for doing justice to the inherent potential of basic
human physicality. Though not engaged significantly in any sport as an occupation
Synonyms of 'sport' in American English or passion, engaging in mild sportive activity provides optimum physical fitness.
 game. 2. Motor Skills
 amusement. Engaging in sports enhances motor skills. Motor skills are coordinated
 diversion. movements with precision and agility. Sports involve a fine blend of motor skills,
 exercise. contributing to the overall development of physical coordination. Activities like
 pastime. catching a ball, swinging a racket, or dribbling a basketball require coordination of
 play. multiple limbs of the body. The quick turn in the body and balancing them with a
 recreation. stance is the core aspect of developing motor skills. As different sports offer a
diverse or dynamic platform, motor skills are diverse too. Motor skills promote
IMPORTANCE OF SPORTS: lifelong physical competence and agility.
 3. Mental Well-being defeat and working on them later. These tend to sharpen the character of an
Mental fitness is mandatory for every human being. There are many ways to individual who shines as an ideal to look up to.
implement mental well-being, yet the most suggested and practiced method is 7. Cultural and Global Understanding
sports. Along with physical fitness, sports support mental health and enhance it. of Sports has the greatest quality to serve as a universal language that transcends
Many studies and research have proven that stress reduction improves mental cultural and linguistic barriers. There are many events or games held all over the
health. Physical activity triggers the release of endorphins and mood enhancers. national and international platforms. These fosters a thought of internationalism,
These help in reducing stress, and anxiety, and promoting a positive attitude. As to think beyond the limits at a global level. Events like ‘Common Wealth’ or
sports involve cognitive practices like strategic planning, decision-making, and ‘Olympics’ bring people from diverse places or backgrounds together onto one
quick reflexes, they help in developing an attitude of mental acuity and platform. Sports events like these promote global unity and understanding.
concentration. Engaging in sports helps in accepting diverse cultures and imbibes a sense of
4. Social Skills brotherhood. This lets to engage in conversation with diverse individuals and
Many sports are inherently team-oriented. The team needs efficient learn the good to instill the spirit. Such events and sportsmanship keep the
communication and interpersonal skills to achieve success in a game. Sports from unfortunate sustenance of discrimination at bay.
childhood serve as a platform to work effectively with more than a couple of 8. Academic and Professional Success
people. Learning to work efficiently teaches valuable lessons in cooperation, We have many scenarios where athletes progress and win even with the
communication, and shared responsibility. Sports offer opportunities for academics as they do on the field. The time management skills and self-discipline
individuals to take on leadership roles. Mentorship or leadership helps to build inculcated help them to excel in their studies as well. Though deeply involved in
confidence and the ability to guide the team and lead. The camaraderie shared by sports, there are many opportunities for various career prospects. There are
socializing with the team creates empathy and bonds that extend beyond the career choices like coaching, sports management, acting as a team Manager,
game. sports commentator, sports representative, sports journalism, and other sports-
5. Goal Setting and Achievement related aspects. Leadership or mentorship can be made useful to impart
The time of a sport deals inherently with a goal or an objective to achieve. Each knowledge and wisdom within the sport to the world through better platforms.
sport has its destination in terms of time or a number where a team emerges 9. Healthy Lifestyle
victorious or reaches later to the point. Such reach needs a great deal of Athletes often develop a heightened awareness of nutrition, as they should follow
preparation, planning, and strategies. The goal-setting process helps in focusing a strict diet to keep their fitness and balance at an optimum level at any point in
efforts, staying motivated, and tracking progress. Achieving such goals that are for time. These translate into their timings and quantity of food, sleep time, and
the team or self is a sense of accomplishment. Such a sense extends beyond the sports time. Such discipline acts as a deterrent to help them stay away from any
sports arena, boosting self-esteem and confidence. Setting a goal is a type of substance abuse. Athletes are enough educated to understand the habits that
strategy to set for each chore or project in life and keep the progress. show them adversely, affect their overall health and mental fitness levels. The
6. Character Development resistance and the behaviors also inspire the same in any profession.
Regular training and consistent checks over the process can only be possible 10. Lifelong Enjoyment
through maintaining discipline. These instill time management skills which The foundations and the streak that is held through childhood can be seen
become a practicing daily lesson of prioritizing tasks and balancing positively in the adulthood or mature phase. Individuals who are active intensely
responsibilities. Facing challenges, setbacks, and defeats in sports teaches us to in sports are often found optimistic and instilling energy around them. The
fight back with a new strategy and be diligent. These lessons instill resilience in motivation with which they have achieved or the missteps to any failures help as
the face of life’s adversity. These inculcate a sportsmanship spirit in the minds of a source of lessons to the upcoming generation. Beyond this, sports and their
the players or a team to respect the adversaries in both sports or life, accepting experiences offer recreational enjoyment. They tend to become a pass in various
community leagues, as the joy of sports contributes to a fulfilling and balanced this subject is a demonstration of all the disciplines that one has learned in
life. school. Every sport has its foundations in math and physics.
Conclusion Although many subjects are taught in the classroom, sports and physical
Apart from wins, losses, and other physical or mental benefits, sports can mold education offer students an opportunity to be outside and exercise, as well as
individuals into resilient, disciplined, and collaborative beings. There are many learning a wide range of skills.
invaluable lessons to learn even by watching them, but playing a sport helps in Students usually being overloaded, do not have time to exercise so if you
practicing them. feel like you need someone to “write my thesis paper for me” – ask for help.
FAQs (Frequently Asked Questions) There are many educational benefits to sports, and not just for the
1. What are some tips for balancing sports with work or school? physical. This blog will examine how athletics positively impacts student academic
Prioritize and schedule the time for both sports and work or school. Setting success as well as their health and lifestyle.
realistic goals helps in commitment and maintenance of a well-organized
timetable. Sports Benefits While Learning
2. Can sports really help in academic performance? How?
These are just a few of the many benefits that your child will enjoy when they
Sports enhance academic performance by promoting discipline, time
get more involved in sports and physical activity.
management, and cognitive skills. Studies have proven that physical activity
1. Improvement of Health
boosts mental health which is required in academic performance.
Outdoor sports are great for kids and can help with your fitness. Regular exercise
3. What are some tips for balancing sports with work or school?
can help you build a strong heart, bones and lung function. It also helps prevent
Time management, by creating a schedule in both sports and work or school. The
chronic diseases. Sport can help with diabetes management, weight loss, blood
balance of sports and work can be achieved by setting realistic goals.
circulation and stress reduction. The combination of cerebral and physical
4. What are the best sports for developing teamwork skills?
development allows for the strengthening and toning of bones and muscles
Team sports like soccer, cricket, basketball, kabaddi, and rugby are some of the
through sports.
excellent sources for developing teamwork skills. Sure every individual has their
Through sports, students learn how important it is to live a healthy lifestyle.
techniques, yet all those shall go in vain if not blended within the team. This
Sports can help prevent obesity and promote healthy eating habits. Sports
inculcates a collaborative mindset that ensures success on a whole on and off the
encourage young people to eat more vegetables and fruits. They are less likely
field.
than their peers to become obese, and they are more likely grow up to be active
adults.
CLASSIFICATION OF SPORTS
Both communicable and not-communicable disease prevention is possible
Here are so many sports available in the world nowadays, but we can
through physical activity and sports. Sports are therefore cost-effective strategies
categorize them by the numbers of players, the three main categories
to improve the health of the general population in both developed and
are individual sport, dual sport and team sport.
developing countries.
2. Confidence Booster
What Are the Benefits and Importance of Sports in Education?
Sport isn’t all about winning. Rather, it is about achieving goals and working as a
Originally published Aug. 12, 2022 by Surprise Sports.
team. Friendly competition is what most sports are aiming for. PE teachers have
By Golam Muktadir
to harness the natural competitiveness and joy of sport to help students enjoy
and learn to play peacefully and gain confidence.
Athletic training and academic study are interrelated. Both are two sides of one
A coach’s encouragement words or scoring the winning goal for their team can
coin. Sports in education are an integral part of the curriculum. It helps to shape a
boost confidence in a child. As a character trait, children must have high self-
person’s personality and contributes to their holistic development. In some ways,
esteem. Sport can instill a spirit of perseverance and will carry that over to their spirit of sportsmanship. They will have positive values and a positive outlook,
academic careers. which will make them less likely to succumb to social ills. Research shows that
3. Leadership Skill students who are involved in sports have higher grades and more self-confidence.
Each team needs a leader whether they are playing with the national team or a They also graduate faster. And playing SPORTS also:
small group of friends. Students are given the opportunity to be a leader as they 8. Helps you stay in shape, Teaches you how to organize your time, Boosts
mature. This helps them become confident and able to make decisive and friendships, and Builds relationships with your peers and adults. Through
informed decisions. These skills can be improved through sports, which require athletics, you Gain skills that can best be acquired on a court, track, or
that decisions are made and communicated to the other members of the team field.
frequently for the greater good.
HEALTH BENEFITS OF PLAYING SOME FORM OF SPORT EVERY DAY.
When hiring new employees, businesses are looking for people who can work in a
team environment. As they move up the corporate ladder, their leadership 1. Improved Sleep
experience will be more important. Regularly participating in sports ensures that the brain performs its
4. Teamwork stress-relieving functions well. The regular activity ensures proper
Effective teams are made up of people who can work well together. Physical hormone regulation and regulates mood levels throughout the day. Great
education is often the first exposure to teamwork for children. sleep is hence ensured with just enough physical activity every day.
Many teams believe that the whole team is more important than each individual. 2. Stronger Heart
Your child will be able to participate in a team effort and see firsthand the There is enough empirical evidence to prove the detrimental effects of a
importance of success. sedentary lifestyle with heart diseases. There is a direct correlation
5. Discipline between daily sports activity and improved heart health. As playing sports
Underrated is the aspect of sport that involves failure. You must be disciplined requires intense cardiovascular activity for extended periods of time, it
and persistent to succeed in life. Athletics is one way to do this. The sport’s gradually improves heart function and health. Your heart pumps blood
fundamental character with clearly defined losers and winners results in natural around your body effectively if it is in good health. When you exercise
highs. This is something that young athletes must be ready for later in their lives. consistently, your heart will be able to work at a higher level. The entire
Sport is a great way to show that hard work pays off. To succeed in any endeavor, health of the body can be improved by having a stronger heart.
you will need persistence and a never say die attitude. Through sports, your
youngster will see the importance of persevering in order to achieve one’s goals. 3. Building Connections
6. Academic Performance University feels humbled to be called the best sports school in the
Sport activities teach discipline which can be beneficial in all areas of life. Through locality. We strongly believe that this is due to an amicable, friendly and
sports, students learn tactical, mental and physical training. Students can focus open atmosphere enjoyed by the students at the school. Sport unites
better and have a clearer vision. These traits are essential for academic success. people from all backgrounds, regardless of ethnicity, religion, or political
Students who take part in sports and exercise can be successful at academics. beliefs. Sports make you meet new people and make new bonds. Playing
7. Social Development a sport may open up professional opportunities too.
Sport is good for your physical and mental health. They also help develop 4. Improved Pulmonary Function
leadership skills and equip them with the ability to set goals and build character. While playing, the heart pumps faster and allows more oxygen to be
Participating in sports can lead to higher self-esteem and better social interaction. delivered into the bloodstream while carbon dioxide and other waste
It also helps students have a positive outlook on life. gases are eliminated from the body in the form of swear. As a result, lung
Through sports, children learn about ethics, responsibility, trust, and morality. A capacity is enhanced, cardiovascular health is improved, and lung
person can deal with all the twists and turns of life more gracefully if they have a performance is improved.
5. Reduces Anxiety Importance of Sports in Education
Physical activity lowers stress hormone levels in the brain and increases
There are many benefits to sport that go far beyond the physical. The academic
endorphin production in the bloodstream. The release of such adrenaline
success of a child can be significantly affected by their participation in sports and
boosts one’s motivation. Regular activity can keep the worries and bay and
exercise. Incorporating sports education into the school curriculum has many
keep one’s subconscious free from chronic stress,
benefits. It teaches students teamwork and discipline. It helps children be more
6. Improved Mental Health polite in everyday life. Regular exercise keeps people healthy and fit, which
Regular participation in sports and physical activity, according to the Public protects them from diseases like obesity and arthritis.
Health Agency, can also aid to maintain good mental health. This involves, Participating in sports can help individuals gain confidence and leadership skills. It
among other things, increasing your sense of well-being, enhancing your helps students overcome all obstacles and learn how to deal with them. Physical
mood, reducing anxiety, combating negative emotions, and safeguarding activity promotes growth and improves mental and physical health. Many of
yourself against depression. these events are essential for physical development.
Participation in sports is a part of the school curriculum and children who do so
7. Builds personality and Leadership
grow up to become more physically fit. They become more outgoing and
When finding the best sports school in India, one must look at the vision,
communicative, and are more competitive and stronger. Their confidence
mission and goals of the school. According to new research, sports
increases and they are more open to meeting new people and different
participation is connected to greater leadership. Sports allow people to
situations. This instills in children a sense that hard work is a virtue from an early
develop a ‘family mindset,’ regardless of whether they win, lose, or practice
age.
together. Sportsmanship is one of the key qualities of a great leader, which
we ensure to emphasize. CHAPTER 3 NUTRITION AND HYDRATION (Nutritional Guidelines for Filipinos: A
Prescription to Good Nutrition)
8. Increased Confidence
More victories in sports lead to more serotonin production in the main.
A. Dietary Guidelines for Filipinos
Known as the victory hormone, serotonin increases overall confidence and
self-belief. Those who engage in regular sports activities and engage in
The Nutritional Guidelines for Filipinos (NGF) is a set of dietary guidelines based
healthy competition tend to develop higher confidence and a stronger
on the eating pattern, lifestyle, and health status of Filipinos.
personality.
The NGF contains all the nutrition messages to healthy living for all age groups
9. Optimal physical and mental Growth from infants to adults, pregnant and lactating women, and the elderly.
Children who play regularly grow stronger with more bone and muscle The first NGF released in 1990 was composed of five messages called “Dietary
density. With this, they gain resistance towards physical and mental Guidelines for Filipinos.”
challenges put forth by life in later stages of life. According to a New In 2000, a revised nutritional guidelines composed of ten messages was released
Zealand study, children who engage in regular physical activity before and it was called the Nutritional Guidelines for Filipinos.
puberty are better able to lay a solid basis for their future growth. In 2012, the Technical Working Group (TWG) for the revision of the NGF, led by
10. A Promising Career the Food and Nutrition Research Institute of the Department of Science and
Do you know what your child is capable of? He or she may find their Technology (FNRI-DOST) developed a new set of the NGF, based on the 2000
passion, ability and a possible future career in the sports ground. edition.
Children, if trained well in the early stages, become top quality sportsmen The 2012 NGF now includes the basis and justification for each of the ten
in the future. All renowned sports personalities started their training early nutritional and health message.
in childhood. Below are the new messages of the 2012 NGF:
- Eat a variety of foods everyday to get the nutrients needed by the body.
- Breastfeed infants exclusively from birth up to six months and then give The total cholesterol level among Filipino adults increased from 8.5 (mg/dL) in
appropriate complementary foods while continuing breastfeeding for two years 2003 to 10.2 (mg/dL) in 2008.
and beyond for optimum growth and development. High cholesterol level may be attributed to the high consumption of sodium rich
- Eat more vegetables and fruits to get the essential vitamins, minerals, and fiber foods by Filipinos.
for regulation of body processes. Salt and soy sauce were among the top 10 widely used miscellaneous food items
- Consume fish, lean meat, poultry, egg, dried beans or nuts daily for growth and used by Filipinos.
repair of body tissues. In addition, heart diseases ranked first among the causes of death based on the
- Consume milk, milk products, and other calcium-rich food such as small fish and 2005 Department of Health survey. This is the reason behind no. 8 of NGF.
shellfish, everyday for healthy bones and teeth. Excessive intake of salt and soy sauce can result to high blood pressure especially
- Consume safe foods and water to prevent diarrhea and other food-and water- to salt-sensitive individuals. Persistent high blood pressure can result to
borne diseases. cardiovascular diseases.
- Use iodized salt to prevent Iodine Deficiency Disorders. There is also a decreasing trend of physical inactivity among Filipinos and also a
- Limit intake of salty, fried, fatty, and sugar-rich foods to prevent cardiovascular large percentage of Filipino smokers at 31.0% and drinkers at 26.9%. These
diseases. situations were the basis of messages no. 9 and 10 of the NGF.
- Attain normal body weight through proper diet and moderate physical activity People are always encouraged to exercise at least thirty minutes a day, three to
to maintain good health and help prevent obesity. five times a week.
- Be physically active, make healthy food choices, manage stress, avoid alcoholic Limit alcohol drinking to one drink per day for women and two drinks for men is
beverage, and do not smoke to help prevent lifestyle-related non-communicable also advised.
disease. One alcoholic drink is equivalent to one and half ounce distilled beverage such as
The revisions were made based on the results of the 2008 National Nutrition gin or 12 ounces or a bottle of beer or four ounces wine or half glass wine or an
Survey (NNS) conducted by FNRI-DOST. ounce of 100 proof whiskey.
Based on the said survey, the Filipino household diet fell below the recommended Let’s practice the ten nutritional guidelines to achieve good health and optimal
levels except for niacin, which is above the recommended. nutritional status.
Furthermore, all nutrients and energy were below the 100 percent adequacy
levels. This was the basis of NGF messages no. 1, 3, and 4.
There is no single food that contains all the nutrients that our body needs so
eating a variety of food ensures that daily nutritional needs are met.
There was also a decrease in consumption of fruits from 77 grams in 205 to 54
grams in 2008 and also a decrease in milk consumption from 44 grams to 42
grams. These results were the basis of message no. 3 and 5, respectively.
Vegetables and fruits are the main sources of vitamins, minerals, and fiber, while
milk is a good source of calcium.
Low urinary iodine excretion is still a prevalent problem among pregnant and
lactating mothers, indicating to low iodine intake. Iodine is important during
pregnancy because it is needed for the brain development of the infant while
lactating mothers must have adequate supply of iodine in their breastmilk. This is
the message of NGF no. 7.
 growth and development, help prevent diet-related chronic disease, and
meet nutrient needs.

“Nutritional guidance to ensure a diet with enough protein, fruit and

vegetables and a daily calorie intake to protect against muscle wastage
and excessive weight gain”.

C. The Importance of Dietary Guidelines

Food-based dietary guidelines are important to help consumers translate

recommendations for nutrients into foods and eating patterns, and to
provide policy makers with standards for designing food programs. This
article describes how dietary guidelines are developed.

D. The objectives of the food and nutrition guidelines

To promote a healthy lifestyle and a healthful diet. A healthful diet
contains the amounts of essential nutrients and food energy needed to
prevent nutritional deficiencies and excesses.

The 2012 Nutritional Guidelines for Filipinos includes the following

messages:

1. Eat a variety of foods everyday to get the nutrients needed by the

body.
2. Breastfeed infants exclusively from birth up to six months, then give
appropriate complementary foods while continuing breastfeeding for two
years and beyond for optimum growth and development.
3. Attain normal body weight through proper diet and moderate physical
B. Purpose of Nutritional Guidelines for Filipino activity to maintain good health and prevent obesity.
4. Consume fish, lean meat, poultry, egg, dried beans or nuts daily for
The Nutritional Guidelines for Filipinos (NGF) is a set of dietary guidelines growth and repair of body tissues.
based on the eating pattern, lifestyle, and health status of Filipinos. The 5. Eat more vegetables and fruits everyday to get the essential vitamins,
NGF contains all the nutrition messages to healthy living for all age groups minerals and fiber for regulation of body processes.
from infants to adults, pregnant and lactating women, and the elderly. 6. Limit intake of salty, fried, fatty and sugar-rich foods to prevent
cardiovascular diseases.
Overall purpose of the Dietary Guidelines for Filipinos is to provide advice 7. Consume milk, milk products, and other calcium-rich foods, such as
on what to eat and drink to build a healthy diet that can promote healthy small fish and shellfish, everyday for healthy bones and teeth.
8. Use iodized salt to prevent Iodine Deficiency Disorders.
 9. Consume safe foods and water to prevent diarrhea and other food- during exercise, minimize water weight loss to no more than 2% of your body
and water-borne diseases. weight. This means that a 100-pound athlete should lose no more than 2 pounds
10. Be physically active, make healthy food choices, manage stress, avoid during a workout.
alcoholic beverages and do not smoke to help prevent lifestyle-related Athletes should drink plenty of water in the hours leading up to practice.
non-communicable diseases. Continue taking four to six big gulps of water every 15 to 20 minutes during
exercise. After exercising, drink 24 ounces of water for every pound of water
HYDRATION IN SPORTS PERFORMANCE weight you lose during your workout.
Calculating sweat rate
Staying hydrated increases energy, improves movement, recovery and
Knowing an athlete's sweat rate is important when monitoring hydration. Sweat
agility, thermoregulation, and aids in mental clarity and activity – all of which
rate is the amount or rate at which a person sweats. To calculate sweat rate,
can improve physical performance and reduce the risk of injuries.
measure weight before and after a workout. The difference in the weight
Why is hydration important in sports?
indicates how well the athlete is staying hydrated and whether it's within the
Almost every measurement of perform
healthy guidelines. The weight difference plus any fluids consumed during
M ance – aerobic endurance, strength, power, speed, agility and reaction time –
workout equals the sweat rate. Understanding this number will guide the amount
decreases with as little as 2% dehydration.
of fluid needed during the workouts or practices.
Benefits of staying hydrated include:
Water or sports drink: What is best for athletes?
 Improved muscle function. Hydrated muscles function better than
If young athletes are working out for one hour or less, water is generally sufficient
dehydrated muscles.
to keep hydrated. Sports drinks may be recommended in certain situations
 Regulated blood pressure. Staying hydrated helps maintain blood
including when:
pressure during exercise so your heart doesn’t work harder to maintain
 Exercise lasts longer than 1 hour
normal blood pressure.
 Engaging in intense workouts
 Improved circulation. Staying hydrated also improves blood flow and
 Practicing or playing in extreme environmental conditions, such as high
circulation and thus the delivery of oxygen and nutrients to working
heat and humidity
muscles. Good hydration also helps remove metabolic by-products and
 Excessive sweating occurs, i.e., being a "heavy sweater"
waste from muscles, while replacing the water that is lost through sweat.
In these situations, experts recommend a sports drink containing at least 110 to
How can proper hydration help young athletes reduce injury risk?
240 mg of sodium per 8oz. serving. This will replace fluid and electrolytes lost
Dehydration contributes to muscle fatigue, which can increase the risk for injury.
through sweat.
Staying adequately hydrated can help reduce muscle fatigue and reduce the risk
of injury.
How to Hydrate as an Athlete
As athletes exercise, the core body temperature rises. In response, the body
sweats to dissipate excess heat so it doesn't overheat. Staying hydrated replaces
Staying well-hydrated is important for athletes, especially when outdoor
the water lost through sweating and is essential for thermoregulation, helping to
temperatures rise. It’s crucial to drink enough liquids all day long as well as when
prevent cramps, heat exhaustion and heat stroke.
you’re exercising or playing a sport.
Recommended daily water intake for athletes
Drinking enough water is important for our bodies. It helps our body control our
Fluid needs vary based on activity, intensity, environmental conditions, body size
temperature, keeps our joints working smoothly and moves nutrients around. As
of the athlete and training status. The more highly trained an athlete is, the more
you exercise longer and harder, it becomes even more important to drink the
he or she will sweat and require more water.
proper kind and amount of fluid.
To maintain optimal hydration throughout the day, young athletes should drink ½
to 1 ounce of water per pound of body weight. To maintain peak performance
If you aren't adequately hydrated while competing in your sport, it can lead to After exercise
decreased performance. You might have trouble focusing, get tired more quickly  If appropriate, you can weigh yourself before and after your workout, and
and experience physical symptoms like cramps or dizziness. However, you don’t drink 20-24 ounces of fluid for every 1 pound lost.
have to experience these more severe side effects to be underhydrated.  Another way to make sure you’re drinking enough after exercising is to
drink 2-3 cups of fluid every hour for 2-3 hours. This can help you stay
Here are 2 easy ways to make sure you’re drinking enough fluid. hydrated without needing to weigh yourself.
 Check your urine. Note the amount and its color. It should be a light  Water, electrolyte drinks, sports drinks and chocolate milk are best to
yellow, like lemonade, and not clear. have after you’re done exercising.
 Monitor your weight loss. If appropriate, you can weigh yourself before
and after you play. Weight loss during activity will generally only be Overall, it’s a good idea to stay away from energy drinks. They are different
from sweating. If you lose more than 2% of your body weight, you might from sports drinks and may have things in them that your body doesn’t really
not be drinking enough fluid. That can lead to dehydration and need.
negatively affect how you play.
Is it enough to just drink when you feel thirsty?
HOW TO HYDRATE AS AN ATHLETE? Drinking when you’re thirsty is good for workouts shorter than 60
How much fluid should you drink? minutes, when it’s not too hot and when you’re working at a lower intensity. But
if you are engaging in longer workouts, working out when it’s hot or maximizing
How much fluid you should drink is determined by many factors, for example, your effort during the workout, it’s best to plan how much you drink.
how long you play, how hard you play and the weather. It may also vary based on If you sweat heavily or have salty sweat, you may need even more fluid with the
your body size, sport, how much you sweat and where you train. addition of more salt. Figuring out if this applies to you can be a bit tricky and
needs special equipment. One quick and simple way to start to determine if this is
Before exercise an issue for you is to taste your sweat. If your sweat tastes salty or burns your
 You may need to include fluids that contain sodium before starting eyes, you might be someone who sweats a lot of salt. Also, if you’re soaking wet
exercise. in sweat after your workout, you’re probably a heavy sweater.
 4 hours before you start exercising, drink 5-7 milliliters per kilogram of
body weight. For example, if you weigh 150 pounds, that’s equivalent to Can you drink too much water?
about 68 kilograms. You would want to drink 340-476 milliliters, or about Yes, you can. If you drink too much water quickly, it can cause a problem
12-16 ounces. called hyponatremia. When you drink too much water, it dilutes the sodium in
 2 hours before you start exercising, if you can’t pee or your pee is dark, your body. Sodium helps control the amount of water in and around your cells. If
drink 3-5 milliliters per kilogram of body weight. In our example, this there’s too much water and not enough sodium, your cells can swell and lead to
would be around 7-12 ounces of fluid containing sodium. fluid buildup and swelling in your brain and lungs.
During exercise
 How much fluid you need depends on how much you sweat. Try to drink SIGNS OF DEHYDRATION
about 4-6 ounces of fluid every 15 minutes for a total of 16-24 ounces per
We all said we feel dehydrated at one time or another, but what does it
hour.
mean to be dehydrated? Dehydration occurs when your body loses more fluids
 If you’re going to exercise for more than an hour, it’s a good idea to drink
than it takes in. This results in an imbalance in electrolytes and bodily functions.
a sports drink containing carbohydrates instead of just water.
Studies show that more than 75% of Americans suffer from chronic dehydration. been working out, it could be a sign of severe dehydration. That’s because
If left untreated, dehydration can lead to significant health problems, particularly depleted blood volume can affect your heart’s ability to pump blood.
for children or older adults. What to do: If you are experiencing these symptoms, you should visit an urgent
Monitoring dehydration symptoms is key for proper treatment and can help care provider to assess for dehydration. You may need IV hydration to reverse
prevent more serious, life-threatening conditions. If dehydration becomes more severe dehydration that is impacting your breathing and causing other problems.
severe, it can lead to mental and physical decline that needs immediate medical IV hydration provides fluid and has electrolytes like sodium chloride and
action. potassium to aid in quick rehydration.
4. Dizziness or lightheadedness
1. Not urinating or very dark urine Did you know that your brain is approximately 75% water? That’s why drinking
An easy way to test and see if you’re dehydrated is by checking the color of your water and eating water-filled foods can help support your brain’s health and
urine. Normal urine should be pale yellow, like a lightly colored lemonade. If your function.
urine is a darker color, similar to apple juice, this could be a sign of moderate to On the flip side, not getting enough fluids can negatively affect your brain
severe dehydration. function. For example, if you are experiencing dizziness or lightheadedness or feel
If you’re not urinating or don’t feel the need to go to the bathroom for many like you may pass out, this may mean you are severely dehydrated.
hours, you’re most likely severely dehydrated. This requires immediate medical What to do: Don’t take symptoms like these lightly. Properly rehydrate by slowly
attention. drinking water or an electrolyte replacement beverage if available. If you’re
What to do: If you find your urine is dark yellow, start drinking more water experiencing dizziness or lightheadedness, you should go to the emergency room
immediately. It’s best to take frequent small sips of water that your body can as soon as possible to be checked out by a healthcare provider.
adequately absorb rather than trying to chug all the water you’re missing in one Beverages aren’t the only way to boost your fluid intake. Fruits and vegetables
sitting. are also naturally high in water content and count toward your daily fluid needs.
If you feel you’re not getting enough fluids regularly, consider taking a large water Examples include cucumbers, watermelons, tomatoes, strawberries, apples, and
bottle to drink throughout the day — at work, in the car, and on the go. It might grapes. Eat them on their own or add them to smoothies or homemade
be helpful to set an alarm to remind you to take a drink at various intervals of popsicles.
your day. 5. Unconsciousness
2. Dry skin that doesn’t bounce back when pinched Unconsciousness from dehydration can result from low blood pressure or
Lack of skin elasticity is another sign of dehydration. dizziness. When accompanied by other dehydration signs, this could indicate a
Try this test: Pinch the skin on the top of your hand and see what happens. If it severe fluid loss.
moves back slowly, this is an indication that you’re moderately dehydrated. If the What to do: Call 911 immediately if you’re around someone who passes out or
skin seems to stick together (i.e., it “tents”), this is a sign of severe dehydration. you’re alone and feel like you may pass out. This requires transportation to the
What to do: Just like with darker urine, you should increase your water intake and emergency room right away for dehydration treatment.
drink fluids if you’re experiencing mild to moderate dehydration. A glass of water Like with other severe signs of dehydration, you or the person affected will most
is typically a good “go-to.” likely receive rehydration therapy.
If you are severely dehydrated and your skin tents, it’s a good idea to visit an 6. Fatigue
urgent care provider who can help treat dehydration. Another classic sign of dehydration is fatigue. Studies have shown that those who
3. Rapid heartbeat and breathing sleep less tend to be more dehydrated, and those who are well-hydrated sleep
It’s natural to have an increased heart rate and rapid breathing while exercising. longer on average.
But if your symptoms don’t go away once you’ve cooled down, or if you haven’t What to do: If you feel frequently tired shortly into your workouts or regularly
fatigued, it’s likely a good time to evaluate your water intake. Call your healthcare
provider or local urgent care if you experience extreme fatigue that affects your with a toothbrush. If it doesn’t go away in a few weeks, call a healthcare
everyday life. provider.
7. Headaches
A common symptom of dehydration is headaches. These can be caused by Causes of dehydration
reduced blood volume and insufficient oxygen reaching your brain. When your There are several possible causes of dehydration, typically either due to not
body doesn’t have the right amount of fluid, your blood vessels may narrow, drinking enough water or from losing bodily fluids:
affecting circulation and increasing the likelihood of headaches.  Inadequate fluid intake: If you’re not drinking enough water or water-
When you experience electrolyte imbalances from dehydration, this can also containing foods like fruits and vegetables, it’s easier to become
contribute to headache symptoms. dehydrated.
What to do: If you’re getting more headaches than usual, consider how much  Diarrhea and vomiting: These symptoms cause fluid loss, which can result
water you’ve been drinking. It’s possible that you’re not supplying your body with in dehydration.
enough fluid, resulting in headaches.  Excessive sweating: This can result from strenuous or endurance physical
8. Muscle cramps activity or exposure to hot weather conditions.
When your electrolytes are off-balance because of dehydration, you’re more  Increased urination: This can occur if you have diabetes or certain
likely to experience muscle cramps. Electrolytes like sodium, potassium, and medications that can cause you to urinate more and lose fluid, such as
magnesium are essential for muscle function. diuretics or blood pressure medications. Also, be mindful that
What to do: If you’re experiencing muscle cramps, consider whether you’re coffee/caffeine and alcohol can increase urination.
drinking enough fluids regularly — especially during and after a workout.  Fever: Having a fever alone dehydrates you. That’s because an increase in
Electrolytes can become imbalanced when fluids are lost through sweating or body temperature increases your metabolism and breathing rate, leading
inadequate intake. Rehydrate with electrolyte-rich foods or beverages and stretch you to breathe out more moisture. Fever can cause dehydration,
your muscles to help alleviate cramping. If the muscle cramps do not improve, especially in kids, due to increased insensible water losses. However,
seek medical attention as severe dehydration can damage muscle tissue if not dehydration doesn't cause fever.
treated appropriately.  Hot weather: Overheating due to hot temperatures can also cause
9. Sunken eyes or dry eyes dehydration.
While perhaps not as obvious, having dry or sunken eyes is a classic symptom of
dehydration. That’s because less fluid and tears are circulating, leading to eye How to prevent dehydration
dryness. These tips can help you prevent dehydration, which is easier than treating it after
In these cases, your eyes can burn. It may even feel like you have sand in your it has already happened.
eyes, or they may become more sensitive to light.  Keep a water bottle by your side and in your line of sight.
What to do: If any of these symptoms occur, drinking water may help.  Add natural ingredients to your water, like fresh strawberries, cucumbers,
10. White tongue and orange or lemon slices. The flavor may encourage you to drink more
Dehydration can also cause a physical symptom called the white tongue. This water.
appears as a white coating on the tongue's surface caused by debris, bacteria,  Eat more water-filled fruit and vegetables. In fact, cantaloupe,
and dead cells that become lodged and inflamed. This can occur for many watermelon, leafy greens, and tomatoes all contain 90% water.
reasons, but the primary causes are dehydration and dry mouth.  Drink electrolyte-replacement beverages or coconut water after a
What to do: While a white tongue is generally harmless, it can be an underlying workout.
sign that you’re dehydrated. Drink plenty of water and brush your tongue gently  Avoid alcohol if you’re already feeling dehydrated, as this increases your
fluid loss.
 But it’s best to stay away from sugar-sweetened beverages when trying
FAQS ABOUT DEHYDRATION to stay hydrated, says Walter Willett, professor of epidemiology and nutrition at
Harvard T.H. Chan School of Public Health. In a September 28, 2017 CNN article,
Here are some common questions about dehydration.
Willett said that Americans are “conditioned to expect high levels of sweetness in
1. Does dehydration cause high blood pressure? everything…. You might say we are mal-hydrated, because we drink so much soda
Yes, dehydration can cause your blood pressure to fluctuate, leading to blood and fruit juice and other sugar-sweetened beverages, and by that I mean we drink
pressure that is too high or too low. beverages that harm our health. Even energy drinks and vitamin waters, most are
2. What happens if you drink too much water? loaded with sugar and not worth the use.”
Drinking too much water can dilute essential electrolytes, swelling the body’s
cells and disrupting brain function. Common signs of too much water can be
nausea, vomiting, confusion, and disorientation. The kidneys are designed to
urinate out the excess, so unless someone is purposefully drinking excessively,
this isn't a practical concern.
3. What is the fastest way to cure dehydration?
The fastest way to cure dehydration is to drink fluids, particularly those that
contain electrolytes, such as sports drinks or oral rehydration solutions. People
unable to drink properly due to medical conditions may require IV hydration for
faster results. If you’re experiencing severe symptoms, head to an urgent care
rather than treating dehydration at home.
4. What does a dehydration headache feel like?
Pain from a dehydration headache can vary. With mild dehydration, it can feel
like a dull throbbing but can be sharp or pounding as dehydration worsens.
5. Can dehydration cause a fever?
Symptoms of dehydration don’t typically include a dehydration fever. When you
get a fever, this is an immune system response to an underlying condition like an
infection. However, severe dehydration can lead to complications like heatstroke,
which may raise your body temperature in a way that feels like a fever.

THE IMPORTANCE OF HYDRATION

Drinking enough water each day is crucial for many reasons: to regulate
body temperature, keep joints lubricated, prevent infections, deliver nutrients
to cells, and keep organs functioning properly. Being well-hydrated also
improves sleep quality, cognition, and mood.
Experts recommend drinking roughly 11 cups of water per day for the
average woman and 16 for men. And not all of those cups have to come from
plain water; for example, some can come from water flavored with fruit or
vegetables (lemons, berries, or orange or cucumber slices), or from coffee or tea.